Introduction to Mindfulness

Often, we find ourselves lost in our thoughts, unaware of our actions. We get caught up in daily routines, yet simultaneously worry about entirely different things, whether they are events from the past or tasks to be done in the future. In those moments, we are not fully present in the here and now, lacking attentiveness to the present moment. Mindfulness involves a conscious and non-judgmental perception of the present moment.

An everyday example would be washing the dishes. While performing this task, it's common for our minds to wander to what we plan to cook for dinner. Although this may seem efficient, from a stress management perspective, adopting an interior attitude of mindfulness is more beneficial. We become more aware of our immediate surroundings, experiencing calm, concentration, and immersion in the present situation.

What does it look like in the mundane example of washing dishes? It means being fully present in the moment, consciously perceiving it with all our senses. We feel our hands gliding over the dishes and the water, closely observing how the sponge moves across the plates. What does the detergent smell like? Even a seemingly mundane task like washing dishes can become an exercise in mindfulness.

"Be where your feet are!" This is the basic rule of mindfulness training.

And what does it mean not to judge?

During mindfulness, we try to refrain from making judgments. We seek to perceive things as they are. Returning to the example, we do not question whether the dishes are clean or dirty, whether there is too much or too little water in the sink, or whether we should change the detergent.

The inner attitude we adopt makes a difference. Professor Tobias Esch illustrates this with the example of "two glasses": wearing the non-judgmental glasses of mindfulness or our usual glasses, with which we analyze, criticize, and worry, affects our thoughts and mood. We have the choice of how we view the world: in performance mode, during stressful situations, our usual glasses help us focus on what needs to be done or on the dangers that lurk. However, when seeking to reduce stress and find internal peace, switching to the glasses of mindfulness is beneficial. This is the crucial point.

The idea of the "two glasses" also reflects Western and Eastern perspectives on the world. The Western perspective seeks to understand the world, control it, evaluate it, make decisions, and solve problems efficiently. In contrast, the Eastern perspective observes and trains attention, similar to a child's gaze: naive, open, and non-judgmental. While the Western perspective focuses, the Eastern one is expansive.

Neurobiology has provided evidence of how these different perspectives affect us. With the Western perspective, we tend to select our perception, constructing our own internal reality and filtering information based on our past experiences.

On the other hand, the non-judgmental perspective cultivated in mindfulness practice has different consequences: we become more sensitive and precise in our perception. We can perceive more without immediately labeling everything. We also enhance our self-awareness, becoming more aware of our thoughts, feelings, and needs.

In stressful situations, we tend to act automatically, based on established patterns. Practicing mindfulness makes us more creative, innovative, curious, and open to change. It frees us internally and makes us more empathetic, connected with the world and the people around us.

If we are aware of our problematic emotions and allow them to arise and naturally dissipate, we increase our sense of control over our lives, reducing stress.

Research in neurobiology has confirmed that mindfulness activates brain centers associated with improved attention, emotional control, and body awareness, strengthening our connection with ourselves and others.

Mindfulness, at its core, involves being fully present and accepting the present moment as it is. It is an essential component of stress management, allowing us to release happiness-inducing hormones and stress-reducing neurotransmitters.

To internalize this message, it is important to practice mindfulness regularly, training it like a muscle. You can start with daily meditation or even practice mindfulness while walking, focusing on your senses and being fully present with each step.

In summary, mindfulness enables us to be truly aware and sensitive in the present moment, thereby releasing happiness and reducing stress in our lives.